Feeling the heat? These tips will help you keep running when the mercury rises. 

Wear lightweight, light-colored fabrics

Desert dwellers all over the world know it’s best to cover up. For runners, thin nylon/polyester blends and polyester/rayon blends have a cooling effect. That’s because your bare skin absorbs the sun’s heat, while light-colored fabric helps reflect it. Open mesh fabrics breathe well and still reflect some of the sun’s rays, while close-knit fabrics, like Capilene and polypropylene, block the sun and still breathe.

Use smart fabrics

Some of the most innovative new fabric technology creates a cooling effect when wet. Fabrics are either infused with fibers that create a cooling sensation when activated by sweat or treated with a topical coating that creates the effect. Both methods can produce a noticeable benefit in hot temps.  

Wear body-mapped apparel

Some parts of your body get hotter than others (such as under your arms). Body-mapped paneling, with perforations or mesh, offers increased breathability in high-sweat zones.

Choose breathable shoes

Hot feet can have an effect on your overall comfort level, so use extra-breathable running shoes. Look for shoes with open-mesh uppers with maximum airflow.

Wear less

You’ll have to watch out for sunburn, but this is a simple approach if you like the feeling of dressing minimally. Wear just a sports bra and shorts or a skort, or just shorts (and go shirtless), and enjoy the free feeling. It’s like the running version of skinny dipping. If you go this route, be sure to sunblock-up.

Accessorize

Socks: Choose short, thin socks over longer, thicker ones.

Hat: Keep the sun off your face and head with a large-brimmed hat of wicking, breathable materials.

Cooling cloth: Small towels or bandanas made out of cooling fabrics can be dunked in water to activate the cooling effect. Drape them around the back of your neck or around your wrists—two places where you can most easily cool internal blood flow and impact overall body temperature.

Bring cold water

Cool from the inside out by drinking cold water throughout your run. Load hydration bottles or bladders with ice and pop them in the fridge or even the freezer ahead of your run. Also greater: an insulated handheld bottle. Just as insulated bottles keep water from freezing in the winter, they can keep water from overheating in the summer.

All articles are for general informational purposes.  Each individual’s needs, preferences, goals and abilities may vary.  Be sure to obtain all appropriate training, expert supervision and/or medical advice before engaging in strenuous or potentially hazardous activity.